Oven “Fried” Fish
Recently, my husband got very sick and we had to adjust to a fat free and low calorie diet. I don’t like making 5 things for dinner. So, I basically tried to find things I could make that we all could eat, still tasted good and followed my husband’s very strict diet. This was a version of “fried” fish that my dad gave me the idea to do. I changed it up a bit, but the basic idea was from him. I also made a low fat tarter sauce, because my husband cannot have fish with out tarter sauce. 🙂 We used catfish, but you can use pretty much any type of white fish you would like. Enjoy!
Ingredients
2 (8 oz) pieces of white fish
1 cup Panko
1 tsp. chopped parsley
1/4 cup all purpose flour
1 tsp. garlic powder
1 tsp. onion powder
1/2 tsp. salt
1/4 tsp. pepper
1 egg
2 tbsp. non-fat milk
Preheat your oven to 450°F. Prep your 3 different dipping mixtures into 3 different containers.
flour, garlic & onion powder, salt, and pepper.
egg & milk
Panko & parsley
Then prep a baking sheet with tin foil & sprayed with a non-stick cooking spray (non flavored is usually the best). Dip the fish in the following order:
flour mixture
egg mixture
Panko mixture
Place on the prepped baking sheet. Place the baking sheet on the middle rack and bake for 8 minutes. flip the fish and bake for another 5-6 minutes or until golden brown.
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